Lower chest development
- 03-18-2012, 11:27 AM
- 03-18-2012, 11:34 AM
decline bb bench. weighted dips....LG Sciences forum representative
- 03-18-2012, 01:34 PM
I do em maybe I should try just doing those for a couple weeks
03-18-2012, 08:01 PM
cant really isolate the lower chest man, Doing decline will work the chest more anyway imo because of taking some of your shoulder strength out of the movement. But you said your already doing those movements. So If your having problem with chest growth i would adjust your chest workout from what your currently doing now. Also hows the diet situation? Are you eating surplus cals or on cut/maintaining?
03-18-2012, 08:30 PM
I'm right around maintenance but I've been gaining weight the last couple weeks.
03-18-2012, 09:40 PM
03-18-2012, 10:07 PM
Bumping up the calories may also be an option for you for a certain amount of time. Either way heres a good watch on some different chest routines by Tony Doherty one of australias leading bodybuilder trainers. Might give ya some ideas on something - Maxs muscle tv - Chest
03-18-2012, 10:10 PM
- 5'10" 220 lbs.
- Join Date
- Jan 2006
Another vote for dips. At least 100 reps of BW or 50 weighted 1-2x/week. Very few things are as efficient for the upper-body as dips.
M.Ed. Ex Phys
03-18-2012, 10:10 PM
Strangely enough, incline bench helped me in this area. I always thought the problem was my lower chest needing development yet in the end it was my upper chest that caused the whole problem. Once I addressed that issue I started (and continue) to see results of a complete chest development. I recommend upper chest.
03-18-2012, 10:19 PM
03-18-2012, 11:18 PM
Thanks for the tips mens
03-19-2012, 03:22 AM
In the same boat as you OP.. though judging by your avatar pic, I think my BF is a tad bit higher than yours.
Would a lower BF% yield similar results in bringing out definition for the chest? (As I ask this, i think i know the answer)
03-19-2012, 03:36 AM
Once your bodyfat gets a little lower you would be surprised how much better your Chest will look!
03-19-2012, 09:36 AM
side note: i cut out flat bench for the last few months and focused on upper chest with some decline work and ive made more gains from this method than i ever did on flat. incline fly's and weighted dips are staples in chest development for me
LG Sciences forum representative
03-19-2012, 05:39 PM
Gironda dips. They destroy the lower pec.
03-19-2012, 06:59 PM
03-19-2012, 07:08 PM
is that like reverse grip dips?
03-19-2012, 07:17 PM
03-19-2012, 07:18 PM
Do you go from high to low or low to high or just in the middle?Originally Posted by SXIPro
03-19-2012, 07:25 PM
03-19-2012, 07:28 PM
Lol all of the above ay
03-19-2012, 09:58 PM
03-22-2012, 08:14 PM
I've also got to add that smith machine is impressively good at isolating the pecs for myself. You can do a little more weight on the smith usually, too but I've noticed superb focus on pecs when doing heavy and slow moving reps. I personally like using this method with the adjustable bench since I can hit the 30 & 45 degree angles on the incline bench, and the 210 degree decline angle with the portable decline bench on the smith as well.
More angles = more development
03-22-2012, 08:51 PM
I love doing under handed close elbow presses with the cables. Nice and controlled leaning slightly forward elbows close to you(very important) and pressing your hands outward in front of you. Wish I had a vid
03-22-2012, 08:53 PM
I do too cuz idk wtf u talking about lolOriginally Posted by MuscleGauge1
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